Nutritional Benefits Of Avocado For Children

Avocados are often referred to as ‘nature’s perfect food’ and with good reason too. Include them in smoothies and salads and your child will lap up the healthy treats with relish

By Ashwin Dewan  • 6 min read

Nutritional Benefits Of Avocado For Children

The next time your child demands a chilled glass of carbonated soft drink, try offering him a nutrient-filled glass of butter fruit or avocado smoothie. Want to know why this plain looking fruit is so sought-after these days? Read on…

Health benefits of avocado for your child

Loaded with essential vitamins

The most important benefit of avocados is that they are rich in nutrients. They provide your child with vitamins A, C, K, B6, thiamine, riboflavin and niacin. While vitamin A helps boost your child’s eyesight, vitamin E maintains brain health and sharpens memory. Vitamin C is useful to ward off colds and is great for your child’s skin.

Increases nutrient absorption

Avocados do not only provide nutrients – they absorb nutrients as well. They do this when they are eaten with certain foods. The fats present in avocado absorb carotenoids, and the fats are used by the body. Carotenoids are powerful antioxidants that help fight against diseases, such as certain cancers. Carotenoids are found in carrots and tomatoes.

Boosts the immune system

Due to their anti-inflammatory properties, avocado seeds boost the immune system, help to fight infections and respiratory disorders, and lower cholesterol.

Lowers cholesterol in children

Did you know that an avocado a day might keep cholesterol at bay in children? Avocados are high in fat, especially monounsaturated fat, which helps lower bad cholesterol. When eaten regularly, avocados can lower the body’s levels of unhealthy low-density lipoprotein (LDL) cholesterol and increase the high-density lipoproteins (HDL) cholesterol.

A good source of antioxidants

Avocado is loaded with antioxidants. These antioxidants help neutralise free radicals in your child’s body and prevent the risk of cell and tissue damage. DNA damage due to free radicals is also controlled.

Why are avocados considered good for health? Is there any secret ingredient that makes them awesome? Go through this video to find out.

Boosts eye health

Do you wonder how to improve the health of your child’s eyes that are under constant strain from overuse of gadgets? Try avocados. They contain lutein, a nutrient that is good for the eyes. In fact, avocados contain more lutein than any other fruit. This nutrient improves and protects children’s eyes by reducing the chances of cataracts and other eye diseases.

Strengthens bones

Avocado contains zeaxanthin, a carotenoid, that helps reduce the risk of cartilage damage. Regular consumption of avocado may help reduce a child’s risk of getting osteoarthritis as an adult. Also, essential minerals like zinc, phosphorous, copper, calcium, etc., are present in avocado is significant quantities.

Here’s a simple avocado-based recipe you could try:

Chicken and Avocado sandwich

Preparation time: 15-20 minutes

Serves: 2-3


  • 4 slices of white or brown bread
  • 1 medium cup of roast chicken/2 small chicken breasts
  • 2 egg yolks
  • 1 ½ avocado, large and mashed into a pulp
  • 1 tsp sea salt
  • 1 tsp lemon juice
  • 2 tomatoes, sliced
  • 1 tsp of freshly ground black pepper


  1. Make mayonnaise by mixing the mashed avocado gradually into the egg yolks.
  2. Season to taste using sea salt and lemon juice.
  3. Layer the mayonnaise into the bread. Sprinkle pepper over the paste and layer as many tomato slices as you like.
  4. Serve on a plate with tomato sauce on the side

About the author:

Written by Ashwin Dewan on 28 September 2017.

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